Welcome to CrossFit! I had a sneaking suspicion this wod was coming up...

Great picture. Love the focused expression!

Comment #2 - Posted by: Ronnieboy at January 3, 2013 5:17 PM

Crazy, i have finally talked my wife into doing crossfit and she was looking at various wods and said fran looked easy. Then what do ya know there's Fran. She is going to puke and doesn't even know it. Cant wait!!

Comment #3 - Posted by: hollyhog at January 3, 2013 5:19 PM

Wait a minute. Wait just one minute, here. Which one of you Newbies has a contact at CrossFit HQ? Come on now…come clean here. Seriously, “Helen” and now “Fran” in your first week of CrossFit?! One of you must have an inside connection to get two of the most famous Girls right off the bat. Just sayin’…

“Fran” is arguably the most notorious CrossFit WOD there is (unless it’s “Murph”…don’t ask). “Fran” is our 100 yd. Dash, the glamour event. Everyone, and I mean EVERYONE who has done CrossFit for any amount of time can tell you what their “Fran” time is. There are all kinds of stories after every time “Fran” comes up; tomorrow I’ll ask you about your “Fran cough.” Bwa-ha-ha-HA!

Oops…sorry…got a little carried away there. “Fran” will do that to ya. Anyhoo, “Fran” is yet another classic CrossFit WOD, another task-specific WOD in which we are asked to complete a defined amount of work as quickly as we can. This one’s a couplet, two exercises, Thrusters and Pull-ups. I told you we do a bunch of PU around here. The rep scheme in “Fran” comes up a lot, too. 21-15-9 for a total of 45 reps. 21 Thrusters/21 PU/15 Thrusters/15 PU/9 Thrusters/9 PU. Commence hacking. Retrieve stray bits of lung before you leave the gym.

95lb. Thrusters. A Thruster is a front squat (bar in the front rack position across your upper chest and anterior delts) to a depth where the crease of your hips goes lower than your knee. We do deep, Olympic style squats here. At the top of the squat you perform a push press, pushing the weight over your head, fully locking out your elbows at the top.

As Rx’d is 95lbs., typically a 45lb. Oly bar with a 25lb. bumper plate on each side. Your first rep starts from the ground, as does any rep you do after you put the bar down. A typical weight for women is 65lbs. Scale the weight on “Fran”, not the reps. If you are really strong you can give the 95lbs a go, just remember that a former USA heavyweight Weightlifting champ tapped out in his first attempt at “Fran” Rx’d.

Pull-ups are just like they were on January 1st. “Fran” PU’s are chin over the bar, NOT chest to bar as we sometimes see programmed in other WOD’s. Scale the PU with a Gravitron, rubber bands, etc.

The World Record for “Fran” is somewhere in the 1:50 range. One minute fifty seconds. Think about that.

[bingo watches you think]

“Fran” is a sprint. There is certainly a benefit to doing it with a heavy weight and just slogging through; when asked if you should aim for a sprint time in “Fran” by scaling the weight or do it As Rx’d Coach likes to answer: “yes”. Your best “Fran” time might be similar to your best 800M time. You should approach every WOD with an eye toward the stimulus that is being requested, the benefit sought, and you should then think about that as it relates to you own fitness goals. Here, for your first “Fran”, let’s aim for the classic stimulus or benefit of the WOD and scale weight and PU to get this done in…oh…say 8:00 or less.

Man, your first “Fran! And you get a Bob Harper demo! 3-2-1…GO.

Comment #4 - Posted by: bingo at January 3, 2013 5:20 PM

My all time favorite WOD. In less than 10 minutes you can have your @SS handed you and still have the rest of the day to think how you can shave off a few seconds off time.

Comment #5 - Posted by: Peter at January 3, 2013 5:32 PM

2:04!-Nice Pr Graham!

Comment #6 - Posted by: Mark Lee at January 3, 2013 5:37 PM

Graham Holmberg, killer time and congrats on the PR!

I got 2:12 today. PR by 10 seconds and puked in the parking lot. Seven years into CrossFit and still improving. Thanks, Coach.

Comment #7 - Posted by: Pat Sherwood at January 3, 2013 6:02 PM

Khara, you go girl!!!!

Comment #8 - Posted by: Shel at January 3, 2013 6:13 PM

5:50 rxd
Pr,d by 1:00 since July

Thrusters unbroken easy. Pullups took all my time pretty much strict can't kipp on machine at my gym. Goal for this year, learn to kipp.

Comment #9 - Posted by: hollyhog at January 3, 2013 6:40 PM

5'11"/180#/M

2:20 (PR) 2 weeks ago on "Fran" Judged

#centraleast #CF #grahamisaBEAST

Comment #10 - Posted by: Cobra at January 3, 2013 6:46 PM

love bob harper throwing down!

nice work, graham!

Comment #11 - Posted by: ec at January 3, 2013 6:48 PM

I keep refreshing just for bingo's comments! I'm a day or two behind losing my virginity to 2 of the ladies. My pull-up bar is on a wall so kipping is very limited. The front swing puts my knees into the wall. Advice outside of cutting a hole in the wall would help.

Comment #12 - Posted by: Blake at January 3, 2013 6:59 PM

Hmmm. My box is doing "Filthy 50" tomorrow. Do I do that or this? Decisions decisions. What's the lesser of 2 evils? LOL!

Comment #13 - Posted by: L2Mom at January 3, 2013 6:59 PM

I keep refreshing just for bingo's comments! I'm a day or two behind losing my virginity to 2 of the ladies. My pull-up bar is on a wall so kipping is very limited. The front swing puts my knees into the wall. Advice outside of cutting a hole in the wall would help.

Comment #14 - Posted by: Blake at January 3, 2013 7:06 PM

@10 me too.
maybe learn the gymnastic kip?

Comment #15 - Posted by: Joel B at January 3, 2013 7:06 PM

My fourth CF workout. I'm amazed at the posted times. It took me 17 minutes and 1 second. Not quite sure what the kip is about yet.

Comment #16 - Posted by: noah at January 3, 2013 7:10 PM

5'7/160/M

5:00 rx'd - 2 .5 min faster than July

Comment #17 - Posted by: Blake2 at January 3, 2013 7:11 PM

I love this time of year!
The newbs all getting their butts kicked with the first time on the classic WODs.
Oh, wait, everyone is getting their butts kicked on the WODs, that's what's so great about CF. But especially love hearing "Oh, Fran looks easy," followed by OMFG!
Fran PR 9:58. Male/43/6'1"/195.

Comment #18 - Posted by: Skippy John Jones at January 3, 2013 7:28 PM

Bingo: I've never gone far. Always a mainsite lurker. Spending all my free time coaching and trying to keep up with the superstars (can't) at Front Range CF.
Your posts are educational and entertaining-just like always.
Best in '13!

Comment #19 - Posted by: denver sheepdog at January 3, 2013 8:29 PM

Graham is a beast....nice work

Comment #20 - Posted by: abehales at January 3, 2013 8:34 PM

Rowing stroke video coached that the upper body should be 5-10 degrees past vertical at the end of the "drive" but all the students in the video seemed to be way past that. Minimum 20 degrees some even seemed to be 30 to 45 degrees. No one seemed to know what 5 to 10 degrees might look like. Better cue might be chest so many inches past vertical. For a 24 inch chest height 5 to 10 degrees would translate to 2 to 4 inches past vertical. 4 inches is roughly one hand width. Is that what was intended?

Comment #21 - Posted by: Diehard at January 3, 2013 8:46 PM

I just did Fran on 12-28-2012..., this is happening alot lately, I decide to do one of the named workouts and then it comes up a few days later... hmmm, either I should wait a couple of days, or coach is messing with me. ;)

Both my nephew and I got pr's as rx'd, but nothing like the times I see here.

I love the fran cough! but am I the only one who has it into the next day?!

Looking at the layout so far - Helen, Fran, muscle work, should we be expecting baseline, Murph, and Daniel? This reminds me of hell week!

Comment #22 - Posted by: E B at January 3, 2013 9:03 PM

3:30 rx'd last night

M/29/5'11/195

Personal Record got 5:15 in Sept at my L1 cert

Comment #23 - Posted by: Scott Kittens at January 3, 2013 9:43 PM

Bob Harper Bob Harper Bob Harper

Way to go Bobby Harp Harp!!!
:D

Comment #24 - Posted by: RonWebb at January 3, 2013 9:56 PM

1:51 as Rxd and on video!

Comment #25 - Posted by: John Straub at January 3, 2013 9:58 PM

Absolutely love these "scaling" video inclusions . . . Today's looks exactly like what we do in our scaling at my old school 2-car home garage "box" where a number of us gather 3x a week to CF together . . . Great encouragement for those who train with us to see others "officially" doing what they're doing as they begin their CF journey gorilla-style . . .

Comment #26 - Posted by: IronMikeMercury at January 3, 2013 10:07 PM

4:36 rx

4 min improvement in 1 yr!

for those of you who who are new to crossfit but would consider yourself "strong" or "in shape" be careful with this one as there is potential for rhabdo from the pullups. I believe I had a mild case the first time i did Fran and the muscles around my elbows became swollen and i couldnt straighten my arms for a week...it was miserable. Atheletes new to crossfit are especially susceptible because you do have the strength to perform the movements rx but your bodies are not ready for the intensity of full throttle fran...yet. I wish someone wouldve warned me about rhabdo before i destroyed myself.

Comment #27 - Posted by: restless at January 3, 2013 10:09 PM

3:25. First time so be interesting to see how I do next!

M/25/6'2/240

Comment #28 - Posted by: Kevin at January 3, 2013 10:21 PM

44/m/176cm/73kg

As rx'd

4:38 (last time 4:21 PR, before 4:29, 4:51)

21-21
10/5-15
6/3-9

Warmed up thoroughly and opened up my shoulders with a lacross ball. Unbroken butterfly pull-ups no problem.

Motto for Fran is still "Smile and enjoy!" even if my effort wasn't good enough for a new PR today.

Doing the thrusters I feel like the bar is controlling me most of the time instead of me controlling the bar.

My recently established 1 RM thruster is 80 kg (176 pound). Should I rather try to improve my 1RM thruster or do some volume work with lighter loads?

Comment #29 - Posted by: Memuc at January 4, 2013 1:14 AM

I thought I was in pretty good shape until I did my first FRAN. (I have just started doing crossfit).

10:30

Gotta go back to the gym..

Comment #30 - Posted by: Mika at January 4, 2013 1:25 AM

6:48 rx

Comment #31 - Posted by: gb 45/m/71"/185# at January 4, 2013 1:30 AM

12:37 (scaled with 55 lb thrusters)

First time doing Fran. I also finally got my first butterfly pull-up today (yes!), but it was hard to do those unbroken in the WOD. My pull-ups were a combination of strict pull-ups, butterflies and kips, in a sort of random order. Nasty to behold. Need to get better at it.

As for thrusters, my technique just plain sucks. I can easily front squat and push-press more than 95 lbs, but when I do the thruster I keep on almost hitting my chin. I did 20 practice thrusters for my cool down, got a bit better. Goal for next time: do "Fran" as RXd.

Comment #32 - Posted by: LWG at January 4, 2013 2:17 AM

6:51
M/1.75m/90kg/36

Comment #33 - Posted by: Wes at January 4, 2013 2:36 AM

4:16 today.
4:18 last time.
Goal = sub 4:00.

Comment #34 - Posted by: ART/M/44/5'5"/152 at January 4, 2013 2:40 AM

m/44/5'6"/140

6:21

Comment #35 - Posted by: duane at January 4, 2013 3:10 AM

29/M/170

4:20 <~ Today
6:05 <~ Last week
10:01 <~ Two weeks ago

Comment #36 - Posted by: Michael Hill at January 4, 2013 3:23 AM

Been neglecting conditioning in favour of strength focus in the last few months. Decided to do Fran and this destroyed me. Rx'd in 8:20. Felt like crap for at least 2 hours after! Must do more metcon - I want to half that time by end of this year.

M/27/6"2
Rx'd
PR 7:10
this is 3 minutes faster than last time. This was my first crossfit wod ever! I remember doing it for the first time in Afghanistan. Crushed my old time. Stoked!

Comment #46 - Posted by: Bobby Evans at January 4, 2013 5:42 AM

8.22
65 pound thruster and non-kipping pullups

Comment #47 - Posted by: Ben at January 4, 2013 5:47 AM

Memuc @24, YES!

Comment #48 - Posted by: bingo at January 4, 2013 6:02 AM

8:06 with 65# thruster and inverted rows with feet on chair, 25# plate on chest. I had been doing heavier weight, but wasnt getting low enough in squat. This time, used 55# kb handle(abt 10 ") as squat depth gage and hit it most of the time. Will move up weight when can hit 4 min and hit the gage every time. Its frustrating to be slow and low weight, but decided its better to do it right and build the skills. Its a process I guess. That said, feel great after completing it. Going to do strength on thusters tomorrow per Dec WOD. Gotta get used to/able to handle at least one rep at higher weight correctly.

Did maximal thrusters first (as a warmup, lol), hit a PR there with 240# also!

Comment #54 - Posted by: Jeff at January 4, 2013 6:50 AM

@comment #34
If you are posting Fran at under 8 minutes, there is no need for 4 jumping pull ups. Complete the workout in full, your 90% plus there, complete it in full and strive for better completion next time, you got this!!

Comment #55 - Posted by: todd at January 4, 2013 6:51 AM

15'12'' veremos el año que viene.

Comment #56 - Posted by: Willy at January 4, 2013 6:57 AM

LOVE the benchmarks to start off the new year! Would like to see this trend continue! Cindy next???

I am doing Whole30 now so will be good to compare these times (sucky) to my times next month!

Comment #57 - Posted by: Jimmy at January 4, 2013 6:59 AM

40kg
5:28

Comment #58 - Posted by: Stany at January 4, 2013 7:01 AM

m/37/70"/172
15:52

OK, I know, not an impressive time. What is? After almost two years (this Feb) of gradually building up and learning without the help of a nearby box, I get to write this for the first time: Fran, as RX'd. I'm cool with that.

18:17 -- did not expect the 95 to be so heavy after 10. I have a long way to go. I forgot to start the clock when I started and did not remember till I had done 17 thrusters and remembered during a break. After starting, I did the rest in 15:17. I added 3 minutes to be safe. Hopefully the next time I do this, I will crush the 15 minute time.

Comment #65 - Posted by: BW at January 4, 2013 7:44 AM

Rx'd 4:03. First ever Fran!!

Comment #66 - Posted by: Jason Griffiths at January 4, 2013 7:51 AM

M/30/5'8/170lbs

First time doing Fran!!!

9:16 as Rx

Comment #67 - Posted by: Nick at January 4, 2013 8:06 AM

M/36/185/5'9"

7:34 Rx (pr)

I timed my buddy before I went and watched him rip through the 1st set in 1:45, only to totally crash(he still finished in under 10). So I paced myself just a bit. I love seeing all of these comments on Fran. It's good to know that it affects everyone the same. I laid down bacon sizzle style afterwards and couldn't find relief from the pain in my arms. Tasted blood and now have a nasty Fran cough. I think my buddy's a bit worse off though. It's like a wrestling match with a gorilla. Thanks CrossFit, for another life changing wod. :)

Comment #68 - Posted by: Adam at January 4, 2013 8:08 AM

Hello to everyone in the crossfit comunity. I have question for you all. I'm new to crossfit and looking to start doing the WODs posted here at my local gym. Can't afford the monthly fee at my local box. For those of you who only do the WODs, do you guys do only that workout (plus warmup and cooldown of course)for the day? Or do you guys do some extra work? I am looking to lose some fat while gaining muscle and it doesn't seem like some of these might not offer enough muscle stimulation in one day.

I'm taking a rest day today, after 3 days of 2-3 WODs each. I have my first competition next Saturday, and I'm super-excited!

I recently got my first couple of strict pull ups, so I'll soon be able to do "Fran" with unassisted pull ups. Last time, I got 7:00 flat with jumping pull ups and 63# thrusters, but I've gotten much stronger since then. I'll definitely do her later this month. :D

Comment #71 - Posted by: Ariel at January 4, 2013 8:16 AM

10:49 Rx'd

Comment #72 - Posted by: JDU at January 4, 2013 8:24 AM

3:56 RX. Graham wasn't the only one in C-bus that PR'd on Fran.

Comment #73 - Posted by: Kevin White at January 4, 2013 8:26 AM

M/22/5'11"/183

4:01 RX'd

PR'd by 28.5 secs

Comment #74 - Posted by: Miles Forks at January 4, 2013 8:41 AM

Great picture! Khara, you're a stud!!

Comment #75 - Posted by: JeffM at January 4, 2013 8:48 AM

YOyo@51,

Welcome to CF! You will get a much more complete answer to your question by perusing the various "bingo' posts that have come up this year and will continue to come this month. Spend time reading through all of the resources on CrossFit.com, especially the Message Board. A couple of hours doing that will go a long way to helping you see how this might be the best program for you.

Welcome aboard. Fasten your seatbelt.

Comment #76 - Posted by: bingo at January 4, 2013 8:50 AM

6:04

Improved on 8:08 from 120718.

Comment #77 - Posted by: JTJ/M/28/160 at January 4, 2013 8:56 AM

4:10

Comment #78 - Posted by: Fred m/38/176/75 at January 4, 2013 8:57 AM

Yoyo -
I also workout in a regular gym, so I know some of the struggles that can include.

I try to work out for an hour a day: 3 days on, 1 day off. I adjust my "regular" workout to conform to the time required to complete the Crossfit WOD.

I first look to find if I have done the WOD before, and how much time it took. If I have not completed the WOD before I pay attention to the times in the WOD videos and the times posted on the comment section.

Unfortunately there are days where I am required to work the same muscle group. When that happens I will complete the WOD first, then the regular workout.

Comment #79 - Posted by: JTJ/M/28/160 at January 4, 2013 9:06 AM

YOyo,
I have just completed one year of crossfit. When I started I only did the wod with warmup, and some skill work I.e. double unders, muscle ups, handstand pushups. I then after about six months started adding a strength movement before the wod such as deadlift, squat, powercleans, or even weighted pullups. The important thing is to learn as much about everything as possible. such as proper form on everything, you can get hurt if you don't. For the most part just doing the wod will be enough for people. I have gained about ten pounds of muscle over the past year and a can now see my abs. This is coming off two years of traditional weight training. I have also increase all my maxs by about 30 or even 50 pounds. I have Aldo taken 8 minutes off my 5k and can do about 10 strict pullups. Crossfit in my experience accomplishes more in 20 minutes the most programs that take a hour. Sometimes the wod will take 5 or ten minutes, but their are times where it will take almost an hour. Look up Clovis, which took me 2 hours.

Comment #80 - Posted by: hollyhog at January 4, 2013 9:09 AM

HAHAHA!! That was a YEAR ago!!! I want a rematch, Tony Budding!!!

Comment #81 - Posted by: Bob Harper at January 4, 2013 9:12 AM

4:56

Comment #82 - Posted by: dj at January 4, 2013 9:16 AM

M/5'7"/165/36

Third crossfit workout!
10min. 37sec. Getting better!

Comment #83 - Posted by: Guns76 at January 4, 2013 9:18 AM

Looking forward to this...Last night I did "Helen" plus MEBB both Squat and Deadlift(week 2 of the program).

2:49
First time puking after a wod, and I didn't even pr it!! 2:23 last time. I'm not complaining though, just glad I'm still under 3:00.

Comment #91 - Posted by: jason hobbs at January 4, 2013 9:47 AM

65# 6:22

Comment #92 - Posted by: drewborn at January 4, 2013 9:51 AM

M/30/68"/135 lbs

65# thrusters

4:34

Comment #93 - Posted by: Stick-Man at January 4, 2013 9:53 AM

65# 6:22

Comment #94 - Posted by: drewborn at January 4, 2013 9:54 AM

Stationed at Aviano AB in Italy so I rode my bike 5 miles to the gym and then did the WOD. This was my 4th crossfit workout and I posted a time 7:43. I considered myself to be in pretty good shape before I started crossfit, but this is a different animal. I'm looking forward to seeing what I can get my time down to.

2:45 as rx'd
M/31/205
Just happy to be under 3 again. Lil slower than last time (2:40)

Comment #104 - Posted by: Tony at January 4, 2013 10:59 AM

m/27/6'2"/250

Second time doing Fran- 9:56 with weight assisted pullups. 2:34 faster than last time. WAS feeling good about myself till I saw all of these times.

Comment #105 - Posted by: Danny at January 4, 2013 11:03 AM

M/22/6'0"/180

Rx'd

7:07

Comment #106 - Posted by: Alex at January 4, 2013 11:04 AM

Back Squat-335x1

WOD: 2:26 rx'd.

Comment #107 - Posted by: Drewpy at January 4, 2013 11:19 AM

m/5'10"/34/166

6:37 used 75# for thrusters.

Comment #108 - Posted by: steveb at January 4, 2013 11:36 AM

m/37/190 as rx'd 8:13(pr) last time which was my first time 5 months ago 10:23...After doing this since August 6th 2012 I have to say this one is the ultimate topper. I've done the Mighty Murph, 3 bars of death, Clovis, Double Helen,Filthy 50's just to name a few killers.. but my friends this one I think I saw God!!! Next time this comes up I will be under 5 min. Happy New year my fellow CrossFitters. :-)

Comment #109 - Posted by: Antoinne at January 4, 2013 11:40 AM

M/29/180cm/73kg

6:08

Comment #110 - Posted by: ukr17 at January 4, 2013 11:43 AM

Did FRAN on Sept 28 (my 40th birthday) in a PR 4:00. Then again last week in 4:40... Hoping the decline was due to not being properly rested. Today was SMALL in 59:41 with 30" box jumps.

first time with Fran
11:20
worked on good form and happy with all Pullups unassisted. 2 1/2 months ago when i started Crossfit I was unable to do unassisted. Very happy with progress. This S@#T ROCKS!!!

6:03 RX'd - realizing I accidentally did 115lbs after I was finished.... BLAHH....

Comment #116 - Posted by: Travis Z at January 4, 2013 12:07 PM

M 42/192/6'0".
7.34.75. As rxd.

Comment #117 - Posted by: mike at January 4, 2013 12:09 PM

5:13

Comment #118 - Posted by: scfd1_9607 at January 4, 2013 12:13 PM

9:10 Rx

Comment #119 - Posted by: Warren at January 4, 2013 12:21 PM

32/M/178cm/86kg
4'59"

Comment #120 - Posted by: Bruno at January 4, 2013 12:23 PM

I've been doing CrossFit since 1 May 2012 (today is Day 249). The sub-4:00 times are spectacular. I'm happy to have shaved 2:20 off my July time, but at 7:45 today my legs were shaking from my hips to my toes after thrusters and lungs about to push my ribs through my chest. I don't know if I'll cut 2 minutes off on the evolution, but I'll strive to knock it down as much as possible. Thankfully tomorrow is my self-RX'd rest day after three straight days. This stuff rocks!

Comment #121 - Posted by: fargingbastige at January 4, 2013 12:23 PM

M/43/5'8"/175

Rxd 5:50

Comment #122 - Posted by: Jon at January 4, 2013 12:30 PM

F/20/63/115
4:34, scaled the weight to 55#, which is still heavier than I've done before with Fran. PR by about 1 minute

Comment #123 - Posted by: Grace at January 4, 2013 12:31 PM

M/36/172cm/70kg
Rx 6.31

Comment #124 - Posted by: TL at January 4, 2013 12:31 PM

9:23

Comment #125 - Posted by: D. Peterson at January 4, 2013 12:34 PM

my first 'Fran'.
got 8:14

M/26/178cm/90kg

Comment #126 - Posted by: Anderson at January 4, 2013 12:42 PM

I've just started with CrossFit, and tried to do the Fran today. Ended up with 20:23 - quite bad, but I'll be in better shape next time!

The proper method for Thrusters still eludes me. My wrists are fine I just can't keep the bar rested on my shoulders for reps. I did 185# for 1 rep of thrusters but can't maintain weight for reps, thus why I went with 75# today.

That said, felt so much better today than in July. Got the spins and the lung burn afterward but knocked nearly 3 minutes off my time while increasing weight.

Comment #137 - Posted by: JayW at January 4, 2013 1:42 PM

m/42/5'8"/175

10:00

as Rx'd

Comment #138 - Posted by: Mike A. at January 4, 2013 1:43 PM

7:39 rx. pr. (pr by over 5 minutes from last Fran just over two months ago).

I am a 42 yr old, former college football player and field event athlete who lifted my first weight 25+ years ago. The first lift I ever did was the deadlift, and I have "worked out" fairly regularly up to a couple of years ago. I have undergone multiple life changes which made it difficult to find the motivation, plus I realized that I had become bored with pretty much the same routine.

I found Crossfit about three or four months ago and have been following a modified version of the program during that time. (Bingo, I wish I had come across your Welcome Aboard musings earlier in my journey.) I have enjoyed the changes I am seeing with Crossfit, and I like the variety of workouts which have kept me more motivated than I have been since practices. After nosing around Crossfit main for these past weeks, I have tried some Hero WODs, some of the benchmarks WODs, and even some I made up while traveling, BUT never Fran.

Today was the day. After seeing Miranda puke her guts out, i was sufficiently intimidated but knew that I had to do it. Aggressively scaled down to 65# thrusters and graviton pull ups-finished in 8:18. Slow, I know, but motivating. My goal now: in 90 days, do as rx'd in under 7 minutes

As rx'd 2:49! PR by 30 seconds! Everything unbroken. Thought about this since last night, all day at work thinking I want to get under three minutes...two years cross fitting and getting faster and stronger! Love it!

1st Fran/Crossfit workout. Modified to use my employee fitness center, no barbells. Used 35-lb dumbell thrusters. Pull weight assist machine need to use for 2nd & 3rd sets to take 55-lb off my fat ass.
Took about 25 mins.
Still feeling it 3 hrs later.
I think we shall meet again

Comment #169 - Posted by: Jacob at January 4, 2013 4:47 PM

4:04 Scaled
f/45/129/5'2"

First time. I'm looking forward to doing it as prescribed.

Comment #170 - Posted by: Stephanie at January 4, 2013 4:50 PM

M/23/155
9:30 as Rx. took 4 min of my previous time.

Comment #171 - Posted by: Frenchy at January 4, 2013 4:51 PM

First Fran been doing crossfit for about six months did in 10:33 should be faster but had to break up thruster because of wrist flexability they start to hurt.. any help out there thanks....

Comment #172 - Posted by: james at January 4, 2013 4:52 PM

5:01 as rx'd (pr by 0:54)

Just about made my goal of under 5 min.

Comment #173 - Posted by: Ronnieboy at January 4, 2013 4:57 PM

6:55 First Fran

Comment #174 - Posted by: Randy Reynolds at January 4, 2013 5:02 PM

65# thrusters
5:20

one year ago I hit it at 4:12
I have a lot of work to do
Dang 50 mark

Laura f/50/5'7/155

Comment #175 - Posted by: power-girl at January 4, 2013 5:09 PM

I have only been doing CrossFit for over two months. This was the second time I have had a date with Fran. It actually took me longer and used lighter weight. There were 7 rounds of 3 of both hang power snatches and hang squat snatches before today's Fran. That could have been the reason for the lower weight.

12:05
60# Trusters
Pull-ups with a band (first time I did jumping pull-ups)

Comment #176 - Posted by: Seth at January 4, 2013 5:17 PM

6:40 rx'd PR by 1 minute in 3 months. Bob Harper I want go head to head with you on Fran. if not a simple video of you doing Fran this year would be worth it.

Comment #177 - Posted by: Devin Lane at January 4, 2013 5:19 PM

00:24:36:04

Comment #178 - Posted by: Rob at January 4, 2013 5:20 PM

M/35/5'9"/165#

My second Fran in a month...
First one, I completed in 8:30 but scaled to 75#

Today, as Rx'd in 7:31. Been working on technique, and power from the bottom with the full hip extension really gets that bar moving...

10:55
Three months in CrossFit, and I head all about Fran! Feared her all along, and today I overcame my fears. However, it wasn't easy; she took me by surprise, but I'll b ready for her next time. Thank you CrossFit for giving me a great lifestyle to look forward to everyday :-) cheers everyone!

Three rounds, 21-15- and 9 reps, for time of:
63 pound Thruster
Pull-ups

7:36
(10:15 last time)

Comment #207 - Posted by: Saganamooo at January 4, 2013 9:20 PM

43/6'5"/230
3rd fran attempt....
PR by 1:15 @ 6:05...getting there

Comment #208 - Posted by: BigDeal22 at January 4, 2013 9:52 PM

10:00+ (accidentally hit clear on stop watch)
used a light bar with 10kg plates and had to start doing jumping pull ups. It hurt.

Comment #209 - Posted by: Harry King at January 4, 2013 11:29 PM

Crazy WOD: 5'10

Comment #210 - Posted by: Nicolas at January 5, 2013 2:01 AM

8:08

Comment #211 - Posted by: hugo lopez at January 5, 2013 3:11 AM

Very first CrossFit workout ever.

9:42 Fran rx'd

I learned today that I need more flexibility in my wrists and shoulders. They both hurt. I broke it up into 7-7-7, 5-5-5, 3-3-3, I had to take a few seconds to breath. Muscle fatigue was never a problem, but breathing and flexibility were.

Any suggestions on getting more flexible? I am already stretching twice a day... Please email. I also got a CFJ subscription today.

Oh, lastly, I'm not in a CF gym yet. I'm stuck in a Globo-gym in Bahrain. So there's no dropping the weights here.

M-30-190#

Comment #212 - Posted by: Kyle at January 5, 2013 3:40 AM

3:38

I was doing FRAN with 110lb/50kg, I was taking 7-8mins to finish. Just realized that my conversion from pounds to kg was wrong. Well happy with this. Going to have another go in a few weeks time.

molly 5:24 subbed ring pullups and 35#
ethan 5:21 subbed jumping pullups and 45#
bailey 6:57 subbed ring pullups and 15#
cale 7:50 RX!
kelley 5:36 PR! subbed 55# first time i did fran was sept 2012 and did it 8:10. did it again at my level I cert 10/25/12 and did it 6:41 and today PR! next time i will do the RX weight of 65 for women.

i worked hard to scale everyone to keep them all under 8 min or so. this was first time doing fran for all the others in our garage "box"

1 Mile Run
Then
WOD as RX'd
7:10
Had to wait because of crowded Y
Then
50 Weighted Sits

Previous was 6:43...previous to that was 6:44
Good Workout

Comment #216 - Posted by: dyagg at January 5, 2013 6:43 AM

10 min

Comment #217 - Posted by: Zonnetje at January 5, 2013 7:09 AM

38/m/173
rx 5:29

Comment #218 - Posted by: ffkwill at January 5, 2013 7:33 AM

3:18 pr
I was thrilled to beat my previous pr of 3:34 but even at 3:18 I'm humbled by the idea that there were much better times on the last day of the games this past year. As a point of comparison, this was my first wod after a rest day and my only wod of the day while for the games finalists it was the fourth wod of the day on their third day. Almost unbelievable.

Comment #219 - Posted by: mlt at January 5, 2013 7:33 AM

M/31/5'6/185

7:20 as RX'd (PR by 25 secs)

Ouch

Comment #220 - Posted by: Luke3para at January 5, 2013 7:35 AM

Working on improving my strength so started with a Wendler 5/3/1 bench workout then Fran.

Scaled 85 lb thruster on 1st set and 75lb on 2 2nd sets.

14:06

need to work on wrist and shoulder mobility.

Comment #221 - Posted by: c-los at January 5, 2013 8:06 AM

16:10 as Rx`d- 1st Fran! Thanks Fran. :)

m/5'10"/192/43

Comment #222 - Posted by: LWMenges at January 5, 2013 8:11 AM

M/52.95/154/1-1-06

75# Thruster

5:15 (PR is 4:22)

Comment #223 - Posted by: bingo at January 5, 2013 8:14 AM

M/36/6'00/200

2:54 Rx...PR by 29 seconds

Comment #224 - Posted by: Mark at January 5, 2013 9:20 AM

M/36/180/95

had a decent relationship with girls until i met yours...

Fran literally killed me!

10:28
w/ 30 kg thrusters and rubber bands

Comment #225 - Posted by: kenneth at January 5, 2013 9:39 AM

M/35/5'9"/160

Rx'd

5:15 First time unbroken!

Comment #226 - Posted by: Antun Karlovac at January 5, 2013 10:00 AM

M/30/6'5"/220

3:46, pr by 20sec

Thrusters unbroken, pull-ups feeling better but still broken a lot in last rounds.

Comment #227 - Posted by: JB at January 5, 2013 10:21 AM

5:09 as Rx'd

PR'd by 1 second. Did 5:10 Dec 1st at my L1 cert.

Comment #228 - Posted by: Cody at January 5, 2013 10:27 AM

After a week of being sick gutted it out and it was rough! Happy to being back on routine.
as rx'd 6:23, bleh, very slow today,way over PR
followed up with a few rounds of 3 thrusters (95lb), 3 pullups, with 1 minute rest between.

Fran virgin. 13 minutes. Some of these times are ridiculous. That is all.

Comment #243 - Posted by: Joshua at January 5, 2013 9:08 PM

5:57 as rx. M/52/5'9"/160

Comment #244 - Posted by: james at January 6, 2013 3:41 AM

M/23/145
3:55 Goal for next time is sub 3. Gonna be hard work but I think I can do it

Comment #245 - Posted by: Joey at January 6, 2013 5:34 AM

M/25/5'9"/164

7:31 as rx'd

Comment #246 - Posted by: lwoody at January 6, 2013 6:14 AM

W/44/5'4"/144

45# thruster and subbed push-ups for pull-ups.
Forgot to time myself.

Comment #247 - Posted by: Dcastor at January 6, 2013 7:13 AM

2:16 PR from original 2:23 and i fell over on a thruster haha

Comment #248 - Posted by: Jack Brookes at January 6, 2013 12:25 PM

M/36/180 just getting over the flu so I did Fran like Miranda Oldroy said to try in a video I watched a while back and did it at 65# to get the feeling of what it's like to do that much work in the time that my CrossFit heroes do! Well I did it in 4 min flat not as fast as I had hoped but it definitely changed the hole work out and made it different in many ways like marketing the thrusters totally connectable for me but then made me break my pull-ups in the round of 15 which I would never have a problem with doing it RX. So in conclusion thank you Miranda for helping me look at things in a different way and in my constant battle to be RX which most times is not the best choice for me but its so hard to check my ego and do so.last time as RX 5:31

Comment #249 - Posted by: Craig Hicks at January 6, 2013 12:56 PM

Two years ago I found crossfit through a friend. This was the first wod he introduced me to. It took me about 15 minutes to finish this and I'm sure my form sucked. I thought i was going to pass out and almost threw up. I was also 200 lbs at 5'6", with high Bp, cholesterol, under medication, and only 35 years old. 9 years in law enforcement, I'm sure my health was at risk.
I am now a devout crossfitter and paleo (about 99%, still need my pizza and beer fix now and then). I don't belong to a box because I am the sole provider for a family of five in CA and can't afford it. However, I have saved and slowly built myself a home gym. Some of my equipment I built myself.
Yesterday, I completed Fran in 7:55. Yes I know it's not blazing fast but I prd my first Fran by 7:00, so I am happy. I am now 37 years old, 173 lbs, no longer on bp meds, and fitter than I have ever been in my life. Because of crossfit / paleo I believe that I gave myself at least a decade more of life to spend with my wife and kids. Thanks and keep up the great work.

Comment #250 - Posted by: Jzeus at January 6, 2013 1:07 PM

M/43/5'8"/156

20:55 as Rx'd

(Warmed up with 180-lb bench 6X)

Comment #251 - Posted by: Vincent Serpico at January 6, 2013 2:21 PM

PR 8:09

Tonight 10:53 which is as close as I've gotten to PR

Comment #252 - Posted by: cleveland at January 6, 2013 3:10 PM

Logan
5.51 as Rx'd
23/m/5'11"/174

Alexandria
9.39 with 45# and jumping pull ups
21/f/5'7"/125

Comment #253 - Posted by: Logan S at January 6, 2013 8:07 PM

M/30/6'0/165

PR'd 6:22 as Rx'd. previous was 8 min ish. Used to look at sub 4 min times as imposible but cutting 2 min in 6 mos leads me to beleave it is within my grasp. need to work on thrusters had to stop a couple times.

Comment #254 - Posted by: Weasel at January 7, 2013 12:29 AM

3:46
Done after squat cleans 2x10
50-55-60-65-70-75-80-85-90-95f on second
then on to 1 rm
100-103 (pr)- 105f
auditorium gym

Comment #255 - Posted by: Mik Fanguy at January 7, 2013 2:00 AM

As rx'd

6:47

Been doing crossfit for awhile now, but this is the first time I've done Fran.

Does anyone else feel like they've been in a car accident afterwards, or is it just me?
M/33/6'2"/190

I've been recovering from lower back issues the last 4 months,, making slow but steady progress. Had to take several steps backward to begin moving forward again and it was very frustrating, especially in the beginning. Decided to give Fran a try today and I'm pleasantly surprised by the result. With some continued progress, maybe I can get in the 7's next time. Woohoo!

16:49, using just the 45 lb bar. Just learning kipping pull ups.
When I started out, I thought it was 3 rounds of 21-15-9, not a round of 21, a round of 15, & a round of 9. So I was trying to pace myself to make it through, & still dying! After my "first round", I stopped, figuring I'd just have to improve all the way around (stamina, strength, kipping) before I'd be able to do Fran complete. Only later did it dawn on me, after looking at some times of others, that it's one round of each. I would've pushed myself to go a bit faster had I known that ahead of time (sprint vs marathon), but my time still would've sucked. However, it was still awesome, & I'm looking forward to major improvement my next go-around with Fran!

m/39/5'9/181
CFWU-3. Pushups instead of PU 2nd. Superman. Burgener. DU.
4:22 - PR!
Good job pushing - Thruster tough, but decent. Fairly good job of staying back on heels. Good job exploding onto toes on later reps. Some pauses, but 15 set only one that was broken - 10+5. PU not bad. Good job pushing on them toward end. Wonder if food day before helped at all. Paleo but ate more for lunch & had a decent size snack between lunch & dinner.
1/2/12:
4:52
Little disapp. Think I had pretty good time going into last round. Got lazy & put weight down after 6 on last round. Prob cost me PR. Always unbroken last round from now on!!!
6/14/11:4:48-PR!
9/9/10: 5:15
5/25: 5:05
1/9/10: 5:01 - PR
11/17/09: 5:41
10/11: 6:50
2/13: 5:43
12/3: 6:05

Comment #307 - Posted by: jrm at January 15, 2013 6:07 PM

m/29/5'9/162

20 min warm up on bike

6:36
75 lb thrusters
Had to take a breather with the thrusters on rounds of 21 and 15. Was able to complete first round PUs with no breaks. Had to take a breather on 15 and 9. Fun stuff!

Comment #308 - Posted by: Keith at January 16, 2013 11:14 AM

5:35

5:16 PB

Comment #309 - Posted by: Ukkrew at January 17, 2013 9:09 AM

15 min as rx except pull-ups on rings. Just got over being sick for a couple of weeks, and I need to get back in shape.

Comment #310 - Posted by: Drewski at January 17, 2013 1:12 PM

5:55 (pr)

Last time: 8:02
former PR 7:05 (8/9/11)

Feeling pretty awesome after that. I thought I had kind of let myself go and the pullups were much harder than I remember them being but all the time doing the heavy squats seems to have paid off. Lungs are still burning.

Have not done Fran in a year and am afraid I won't beat my time - so I am still delaying it......Gonna do some heavier stuff like this before I do it again as its been so long since Ive done thrusters..